It’s irrefutable: Your body’s blueprint is pretty much determined on the day you are born. Although you can change your body composition (the amount of fat versus the amount of muscle you have on your body) with exercise and diet, your basic structure will always remain the same.

At first, this may seem like bad news. However, it should be a welcome relief from the pressure of endlessly trying to achieve a body for which you are not designed. There are three basic body types: the ectomorph, the endomorph and the mesomorph. Whatever your type, follow a workout that’s designed to make the most of it.

• Ectomorphs are long, wiry and narrow. They generally have delicate bone structures and shoulders and hips that are approximately the same width. Accomplished long-distance runners and ballerinas are often ectomorphs. (Darcey Bussell, Thandie Newton and Kylie Minogue are examples of in-shape ectomorphs.)

  Weight training strategy: Build up muscle with two to four sets of weight training exercises per body part. Use a moderate-to-heavy weight that you can lift with good form for six to ten repetitions. Consider doing a split routine where you work some parts of the body one day and then others the next.

  Cardio training strategy: Your goal is to up your stamina and whip your heart and lungs into shape, so include cardio exercise three to five times a week. Aim for 20 to 40 minutes per session at a moderate-to-intense workout level.

• Endomorphs are soft, curvy and often ‘pear-shaped’ – that is, their hips are often wider than their shoulders. Although this body type holds onto fat a little more tenaciously than the others, many famous actresses and singers are wonderful examples of how sexy and curvaceous endomorphs can be. (Jennifer Lopez, Liz Hurley and Minnie Driver are examples of in-shape endomorphs.)

  Weight training strategy: Emphasise those glorious curves by adding muscle tone. Perform a total-body weight training routine three times a week that consists of two sets of weight training exercises per body part. Do ten to 15 repetitions per set using a moderate to light weight. To improve body symmetry, you may want to double up on upper-body exercises.

  Cardio training strategy: Do 30-60 minutes of cardio work three to six times a week for maximum fat and calorie burn. Your cardio workouts should generally be done at a moderately intense level.

• Mesomorphs have bigger bones and tend to develop muscle easily. Their shoulders are often wider than their hips, and they are often described as having ‘medium’ builds. Think sprinters, football and tennis players. (Madonna, Jasmin le Bon and Jerry Hall are examples of in-shape mesomorphs.)

  Weight training strategy: Light-to-moderate weight training done two to three times a week will help enhance tone, not size. Complete a basic strength training workout twice a week, performing two sets of 12 to 15 repetitions using light to moderate weights for each major muscle group. You may want to try circuit training (moving quickly from one exercise to the next without a break) because it promotes strength and stamina without building bulk.

  Cardio training strategy: Three to five cardio workouts a week done at a moderate to fast pace should help keep you looking lean and trim. Aim for 30 to 45 minutes per session.

The biggest thing to keep in mind as you evaluate your body type and proceed with your workouts: Do not compare yourself with anyone else or to earlier versions of your old self. Just strive to be the best you can be right now.

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